Congratulations to Coach Lyn on her new bundle of joy!
Warm-up:
3 Rounds
10 Good Mornings
10 Kosak Squats
5 Inch Worms
Weightlifting: Deadlift
6 x E2MOM
4 @ 60%
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 18 Min AMRAP
15 Deadlifts 95/135
15 Power Cleans
50 DU
Rx+
18 Min AMRAP
15 Deadlifts 125/175
15 Power Cleans
50 DU
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
